{"id":230,"date":"2026-02-26T03:56:37","date_gmt":"2026-02-26T03:56:37","guid":{"rendered":"https:\/\/stories.j-proj.com\/thebarbellpress\/?page_id=230"},"modified":"2026-02-27T18:52:40","modified_gmt":"2026-02-27T18:52:40","slug":"cutting-out-nonsense-bulking-up-on-facts","status":"publish","type":"page","link":"https:\/\/stories.j-proj.com\/thebarbellpress\/cutting-out-nonsense-bulking-up-on-facts\/","title":{"rendered":"\u00a0"},"content":{"rendered":"\t\t
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Cutting out nonsense, bulking up on facts.<\/span><\/h1><\/h2>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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The importance of nutrition is undeniable for overall health both\u00a0<\/span>mentally and physically<\/a>.\u00a0<\/span><\/h1>\n

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Eating well is something we should all strive for to the best of our abilities for this reason, but the approach to healthy eating differs depending on goals.\u00a0\u00a0<\/h6>\n
Anybody who has dipped so much as a toe into this world of\u00a0goal-based dietary changes knows\u00a0how maddening it can become.\u00a0\u00a0<\/h6>\n
To simplify the matter, at least for now,\u00a0lets\u00a0look at the extremes: cutting vs. bulking.\u00a0<\/h6>\n
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\u00a0So, before anything else, what do these terms mean?\u00a0<\/span><\/h6>\n
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Cutting:\u00a0eating in a calorie deficit to lose weight, specifically fat, while\u00a0maintaining\u00a0as much muscle mass as possible.\u00a0<\/h6>\n
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Bulking: eating in a calorie surplus to take in more calories than you burn daily to put on weight, with the main goal usually being an increase in muscle mass.\u00a0<\/h6>\n

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Looking at just these terms as two simplified ways of approaching a new diet\u00a0can make\u00a0changes\u00a0a little less daunting,\u00a0at least compared to obscure diet trends\u00a0that can sometimes be unhealthy.\u00a0<\/h6>\n
Instead, approaching cutting or bulking in a moderated way that is reliable and\u00a0sustainable is what I will cover today.\u00a0<\/h6>\n
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To start, before engaging in cutting or bulking, you need to determine how many calories you need to sustain your current weight, there are many available online\u00a0if you can\u2019t access a medical professional\u2014having a professional to help guide this process is ideal, but it may not be an option for everybody\u2014So if that isn\u2019t an option, the online calorie calculator by\u00a0Healthline<\/a>\u00a0is a great option.\u00a0\u00a0<\/span><\/h6>\n
Once your\u00a0maintenance level is found, then the process can\u00a0begin.\u00a0\u00a0<\/span><\/h6>\n
\u201cIf you want to go on a deficit, a 250 to 500 calorie deficit would be good,\u201d\u00a0Christina\u00a0Sayd\u00e9, an Algonquin College\u00a0student\u00a0in the fitness and health promotion program\u00a0said.\u00a0\u00a0<\/span><\/h6>\n
The same goes for a bulk in\u00a0taking in a surplus of 250 to 500 calories on top of your maintenance levels, but it can\u2019t just be anything you are eating, there are dietary goals that need to be hit to ensure muscle growth or maintenance during a bulk or a cut.\u00a0\u00a0<\/span><\/h6>\n
\u201cBasically,\u00a0don\u2019t\u00a0forget your protein and your carbs. Despite people saying carbs\u00a0aren\u2019t\u00a0good for you,\u00a0they\u2019re\u00a0really good, your brain needs it to function for energy and everything for your workout,\u201d\u00a0Sayd\u00e9\u00a0said.\u00a0<\/h6>\n
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Okay, now that you know the basics of how many calories to ingest\u00a0when you are\u00a0attempting\u00a0to go\u00a0n\u00a0a cut or a bulk, how much protein should you be taking in?\u00a0\u00a0<\/span><\/h6>\n
According to\u00a0an\u00a0article published on Springer Nature<\/a>,\u00a0an intake of\u00a0roughly 0.6\u00a0to 1.4 grams of protein per pound of body weight combined with resistance training is\u00a0ideal to\u00a0maintain\u00a0or build muscle mass.\u00a0<\/h6>\n
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Now that the\u00a0important information\u00a0is out of the way, you might still be wondering where to go beyond this.\u00a0\u00a0<\/span><\/h6>\n
Personally, I would say that varies person to person.\u00a0\u00a0<\/span><\/h6>\n
Eat what\u00a0works best for you to stick with a diet long enough to see results while\u00a0staying within the caloric and protein intake recommendations\u00a0listed above depending on your goals. It\u00a0doesn\u2019t\u00a0have to be much more difficult than that if you feel healthy and ensure you are getting all the essential nutrients your body needs to function.\u00a0\u00a0<\/span><\/h6>\n
Grace Murray, a member of Anytime Fitness, spoke to this view that it\u00a0doesn\u2019t\u00a0have to be a scary process.\u00a0\u00a0<\/span><\/h6>\n
\u201cDon\u2019t let the fear of starting a new diet stop you from trying to make that change,\u201d Murray said.\u00a0<\/h6>\n
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\u00a0But if\u00a0you\u00a0need more help to\u00a0maintain\u00a0this or\u00a0come up with\u00a0a diet regiment, that is okay!\u00a0<\/span>\u00a0<\/span><\/h6>\n
Just here in Ottawa there are many\u00a0ways to go about this, one that stands out as a respected and trustworthy approach would be Caven Nutrition.\u00a0\u00a0<\/span><\/h6>\n
Caven Nutrition\u00a0is a service in Ottawa run by expert nutritionists\u00a0that has\u00a0very high\u00a0reviews online with many people speaking about success stories they had with the staff.\u00a0\u00a0<\/span><\/h6>\n
\u201cContacting Caven Nutrition was one of the best decisions I have made,\u201d one reviewer wrote.\u00a0<\/h6>\n
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Cutting out nonsense, bulking up on facts. The importance of nutrition is undeniable for overall health both\u00a0mentally and physically.\u00a0 \u00a0 Eating well is something we should all strive for to the best of our abilities for this reason, but the approach to healthy eating differs depending on goals.\u00a0\u00a0 Anybody who has dipped so much as […]<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-230","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/stories.j-proj.com\/thebarbellpress\/wp-json\/wp\/v2\/pages\/230","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stories.j-proj.com\/thebarbellpress\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/stories.j-proj.com\/thebarbellpress\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/stories.j-proj.com\/thebarbellpress\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/stories.j-proj.com\/thebarbellpress\/wp-json\/wp\/v2\/comments?post=230"}],"version-history":[{"count":26,"href":"https:\/\/stories.j-proj.com\/thebarbellpress\/wp-json\/wp\/v2\/pages\/230\/revisions"}],"predecessor-version":[{"id":388,"href":"https:\/\/stories.j-proj.com\/thebarbellpress\/wp-json\/wp\/v2\/pages\/230\/revisions\/388"}],"wp:attachment":[{"href":"https:\/\/stories.j-proj.com\/thebarbellpress\/wp-json\/wp\/v2\/media?parent=230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}